Can I go sub 3?

Tempoed 10 at 6:53 as a workout? That's right on 3:00 pace right there. No chance of 2:55, and probably no chance of 3:00. I wouldn't go out chasing anything faster than 3:05, and that might be a blow-up as well.

I would say 3:05 to 3:10 is more likely, especially if you've never ran a marathon before. The first one is usually just to get a feel for the distance. When I broke 3 hrs. I was running around 36 for 10k, ran a 10 mile around 61, but wasn't running as many miles as you, more like 70 at most.

Would like to see the 10 miler a little quicker in 6:40-6:45 and still comfortable.

A month before my first marathon (2:58) I ran 12 miles averaging 6:40. The last two were tough.

Also try incorporating some speed into the end of your long runs. In marathon training the Long run should be more than throwaway miles. Try hitting the last 4 miles of a 20 miler at goal mp or else cut down the last 8 miles, something like 7:15, 7:00, 6:45, 6:40 in 2 mile blocks.

NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO.

I'd say yes. Aim for halfway between 1:30-1:31 and if you can then pick up the pace in the last 10k.

Qb Eagles wrote:

10k race at 38:14 - not all out hard.

Can I go under 3 or maybe 2:55?

I suggest you run a Half-Marathon three to four weeks before the Marathon.

If you can run 1:25-1:26 and you have put in the miles in the long runs then you might just make it.

maybe you can. I know some very resistant guys who can run 3h with a 38 10k best.

what's your half marathon time? if you can run like 1h24 for the HM then I think you can get the 3h. but i agree your workouts seem more of a 3h05.

once i've finished a marathon in 2h54 and my tempos were about 2h59 pace. If you taper well and you are very resistant type of guy you have chances.

I think you have it. That is pretty good mileage for a non runner doing their first marathon.

As others suggested, add some marathon pace work into your long run. Instead of doing a slow 20 miler, do 16 with 12 - 14 at 6:50. It is more specific to running a sub 3 than running 20 at over 7 min pace. If you can do that you are in. It might be tough but should be doable. Plus, I always like to get some work in at my specific goal pace so my body gets comfortable with it.

Thanks for the input. Since my OP, I've done the following:

24 miles - 1st 14@7:22, last 10@6:48

20 miles - 1st 10 @7:18, last 10 @ 6:42

Tempoed 10@6:32 - two separate workouts

I still have some time left to sharpen - these efforts weren't very difficult for me. I had a lot left at the end of the long run and tempos.

Thanks again.

Les wrote:

I would say 3:05 to 3:10 is more likely, especially if you've never ran a marathon before. The first one is usually just to get a feel for the distance. When I broke 3 hrs. I was running around 36 for 10k, ran a 10 mile around 61, but wasn't running as many miles as you, more like 70 at most.

You are an unfortunate marathoner if you were good for a 61 10 mile but only ran 2:58 for a marathon on 70 mpw

Qb Eagles wrote:

Thanks for the input. Since my OP, I've done the following:

24 miles - 1st 14@7:22, last 10@6:48

20 miles - 1st 10 @7:18, last 10 @ 6:42

Tempoed 10@6:32 - two separate workouts

I still have some time left to sharpen - these efforts weren't very difficult for me. I had a lot left at the end of the long run and tempos.

Thanks again.

you won't have any issue, and off the 70-90 mpw alone i'd guess you're ok.

YES.

Maybe faster too.

lemonade life wrote:

YES.

Maybe faster too.

what is faster than sub-3? sub-2?